Are you tired of cooking the same things over and over? tired of not knowing what to cook? Are you tired of trying to come up with new ideas? tired of wasting money on groceries that you don’t use and eating out for lack of planning? Are you tired of rushing home from work to figure out what to cook for dinner? Are you tired of spending too much time at the grocery store trying to decide what to buy? tired of wondering if what you are cooking is healthy enough? tired of cooking family recipes that you know aren't healthy?
I will ensure that your meals are well balanced, healthy, packed full of antioxidant-rich fruits and veggies, AND easy to prepare.
- Each week I will send a menu of your dinners for the following week, usually on a Friday so you can use your weekend to shop if needed.
- The dinners are broken down into recipes for main dishes, side dishes, and portions.
- A grocery list is sent with the menu that tells you exactly how much you need to buy of each item and is divided into the areas in the grocery store to make shopping easy and fast for you.
- You can request certain foods or tell me if you or a family member has food allergies or just doesn't like something at all (ie- no fish, vegetarian, gluten free) and I will tailor your meal planning to the needs of your specific family.
- Easy-to-follow directions are sent to make cooking easy.
- I will always be available by email or phone if help is needed with cooking techniques or food preparation questions.
- Directions are sent for each day of the week telling you what you can also prepare for the next day to make dinner preparation quick and easy the next night. For example, I may tell you what to thaw in the fridge, what to combine in a marinade overnight, or what items can but cut and mixed the night before.
- I send serving size suggestions for women, men, and children.
- At least one slow cooker meal is usually included each week.
- You will get to use ingredients like real butter in a healthy way so your meals have great flavor!
- If you also want lunch and breakfast ideas then you can contact me for more information about pricing for that.
Below is a sample dinner menu for you to try so you can see what you think. These are some of the more difficult recipes so you can gauge what these most involved recipes will involve.
If you are interested in this service, please contact me by replying to this post or calling 951-972-7101 so you can get enrolled right away.
Give yourself & your family the gift of good nutrition this holiday season!
Sample Menu & Recipes
MENU:
Day 1: Parmesan Dijon Chicken, Roasted Red Potatoes, Mouthwatering West Coast Succotash
Day 2: Teriyaki Flank Steak, Steamed Brown Rice, Sauteed Cabbage and Carrots
Day 3: Marinated Pork Chops, Steamed Brown Rice, Roasted Asparagus
Day 4: Taco Soup, Fruit Plate with Lemon Fruit Dip
Grocery List
Produce
1 zucchini
2 roma tomatoes or 1 large hot house tomato
1 onion
1 jar or 1 head garlic, minced in jar or fresh
5 Tbsp. lemon juice or 2 fresh lemons that you can juice
Grocery List
Produce
1 zucchini
2 roma tomatoes or 1 large hot house tomato
1 onion
1 jar or 1 head garlic, minced in jar or fresh
5 Tbsp. lemon juice or 2 fresh lemons that you can juice
1 lemon (for zest)
1 head green cabbage
3 to 4 regular carrots (not baby carrots)
3 lbs. red potatoes
1 bunch fresh parsley
1 head green cabbage
3 to 4 regular carrots (not baby carrots)
3 lbs. red potatoes
1 bunch fresh parsley
grapes, strawberries, cantaloupe, honeydew melon, pineapple, clementines, apples, or any preferred seasonal fruit
Dairy
Butter (1 pkg. or 4 quarters)
1 cup light or fat free sour cream
8 oz. block part skim cheddar cheese (or you can choose reduced fat or colby jack cheese)
1 (8 oz.) container fat free lemon yogurt
1 regular container of fat free cool whip
Deli & Condiments
1 container grated Parmesan cheese or Parmesan – Romano cheese blend
1 container Dijon mustard
3 tablespoons ketchup
Meats
1 ½ lbs. boneless, skinless chicken breasts (6 breasts)
1 flank steak (do not put in freezer)
8 pork chops
Deli & Condiments
1 container grated Parmesan cheese or Parmesan – Romano cheese blend
1 container Dijon mustard
3 tablespoons ketchup
Meats
1 ½ lbs. boneless, skinless chicken breasts (6 breasts)
1 flank steak (do not put in freezer)
8 pork chops
1/2 lb. 93% lean ground beef
Dry Goods & Baking Goods
1 container Bread crumbs
1 small bag brown rice
1 small container canola oil
1 small container olive oil
7 Tbsp. brown sugar
Dry Goods & Baking Goods
1 container Bread crumbs
1 small bag brown rice
1 small container canola oil
1 small container olive oil
7 Tbsp. brown sugar
1 small bag reduced fat tortilla chips
Canned Goods
Canned Goods
1 can dark red kidney beans
1 can corn
1 can Italian-style diced tomatoes
1 can (8 oz.) tomato sauce
Seasonings
Sea Salt or REAL Salt
Ground black pepper
1 Tbsp. ground ginger
1 Tbsp. Dry minced onion
½ c. plus 1 ½ Tbsp. low-sodium soy sauce
1 ½ tablespoon Worcestershire sauce
Sea Salt or REAL Salt
Ground black pepper
1 Tbsp. ground ginger
1 Tbsp. Dry minced onion
½ c. plus 1 ½ Tbsp. low-sodium soy sauce
1 ½ tablespoon Worcestershire sauce
1 pkg. taco seasoning
Day 1
Prepare your meal in the order the recipes are listed below. Thaw chicken the night before or by soaking in lukewarm water for an hour or so before cooking.
The zucchini, tomatoes, and onion can be diced the night before. Dice whole onion to use for taco soup on day 4.
Roasted Red Potatoes
3 lbs red potatoes
¼ cup olive oil
1 ½ tsp kosher sea salt
1 tsp freshly ground black pepper
2 Tbls minced garlic (6 cloves)
2 Tbls minced fresh parsley
1. Preheat oven to 400 degrees.
2. Cut the potatoes in half or quarters and place in a bowl with the olive oil, salt, pepper, and garlic; toss until the potatoes are well coated.
3. Dump the potatoes on a baking sheet and spread out into one layer; roast in the oven for at least 1 hour, or until browned and crisp.
4. Flip twice with a spatula during cooking to ensure even browning.
5. Remove the potatoes from the oven, toss with the minced parsley, season to taste, and serve.
Now make the chicken while the potatoes are cooking about 1 hour or so.
Parmesan Dijon Chicken
1 c. dry bread crumbs
½ c. grated Parmesan – Romano cheese blend
¼ c. (1/2 stick or 4 Tbsp.) butter or light butter spread, melted
2 Tbsp. Dijon mustard
6 boneless, skinless chicken breast halves (1½ lbs. chicken)
Preheat oven to 375°. Mix bread crumbs and cheese in a gallon size Ziploc bag or plastic bowl with a lid. Combine butter and mustard in a shallow dish and warm in oven or microwave for 20 seconds. Dip chicken in butter and mustard mixture. Shake chicken in bag to coat with crumb mixture. Place on a baking sheet (it can be lined with parchment paper or a silpat if you want to prevent sticking). Bake uncovered 20 to 30 minutes, turning once, until juice of chicken is no longer pink when centers of the thickest pieces are cut and internal temperature is 170° F. Serves 6.
Nutrition Facts: Calories – 300, Protein – 30 g, Fat – 15 g, Saturated Fat – 5 g, Carbohydrate –11g, Cholesterol –85mg, Sodium – 350mg, Fiber – 0g
While the chicken is baking make the vegetables.
Day 1
Prepare your meal in the order the recipes are listed below. Thaw chicken the night before or by soaking in lukewarm water for an hour or so before cooking.
The zucchini, tomatoes, and onion can be diced the night before. Dice whole onion to use for taco soup on day 4.
Roasted Red Potatoes
3 lbs red potatoes
¼ cup olive oil
1 ½ tsp kosher sea salt
1 tsp freshly ground black pepper
2 Tbls minced garlic (6 cloves)
2 Tbls minced fresh parsley
1. Preheat oven to 400 degrees.
2. Cut the potatoes in half or quarters and place in a bowl with the olive oil, salt, pepper, and garlic; toss until the potatoes are well coated.
3. Dump the potatoes on a baking sheet and spread out into one layer; roast in the oven for at least 1 hour, or until browned and crisp.
4. Flip twice with a spatula during cooking to ensure even browning.
5. Remove the potatoes from the oven, toss with the minced parsley, season to taste, and serve.
Now make the chicken while the potatoes are cooking about 1 hour or so.
Parmesan Dijon Chicken
1 c. dry bread crumbs
½ c. grated Parmesan – Romano cheese blend
¼ c. (1/2 stick or 4 Tbsp.) butter or light butter spread, melted
2 Tbsp. Dijon mustard
6 boneless, skinless chicken breast halves (1½ lbs. chicken)
Preheat oven to 375°. Mix bread crumbs and cheese in a gallon size Ziploc bag or plastic bowl with a lid. Combine butter and mustard in a shallow dish and warm in oven or microwave for 20 seconds. Dip chicken in butter and mustard mixture. Shake chicken in bag to coat with crumb mixture. Place on a baking sheet (it can be lined with parchment paper or a silpat if you want to prevent sticking). Bake uncovered 20 to 30 minutes, turning once, until juice of chicken is no longer pink when centers of the thickest pieces are cut and internal temperature is 170° F. Serves 6.
Nutrition Facts: Calories – 300, Protein – 30 g, Fat – 15 g, Saturated Fat – 5 g, Carbohydrate –11g, Cholesterol –85mg, Sodium – 350mg, Fiber – 0g
While the chicken is baking make the vegetables.
Mouthwatering West Coast Succotash
1 bag frozen corn (about 2 to 4 cups of corn)
1-2 tomatoes, diced small (2 if roma, 1 if a large hot house – I recommend roma for this because it’s firmer)
1 zucchini, diced into small pieces
2 Tbsp. onion, diced small
2 Tbsp. butter
1-2 cloves minced garlic (either fresh or in water – I prefer the ease of buying garlic in the jar already minced)
½ tsp. ground black pepper
1 tsp. sea salt or REAL salt
1. In a wok or large sauté pan, melt butter. Add garlic and onion and cook until flavors are released (it smells really fragrant) but garlic is not brown and the onion is softening and getting transparent.
2. Add frozen corn and sauté, stirring every 30 seconds or so, until corn is warm and no longer frozen.
3. Add zucchini and continue to stir is if stir-frying about every 30 seconds.
4. When zucchini and corn are almost cooked (this means the zucchini will soften but still be firm) then add the diced tomatoes. Stir fry another 2 minutes until tomatoes start to soften but are still firm.
5. Season with ½ tsp. black pepper and 1 tsp. sea salt
6. Serve while hot.
For each person make a plate containing 1 chicken breast for large adults or ½ chicken breast for smaller adults and those trying to lose weight and children. Add ½ cup steamed brown rice and a minimum of ½ cup of succotash to each plate.
LEFTOVER IDEA: Make a salad for lunch tomorrow! Take leftover chicken and slice it into strips. Serve over romaine lettuce and/or mixed greens with thinly sliced green onions, cucumber, diced tomato, toasted almonds, diced celery, sliced carrots, or any vegetables you like. Top with 2 Tbsp. of light honey mustard dressing or light poppyseed dressing.
*** Pull your flank steak out to thaw in the refrigerator overnight if it is frozen.
It needs to marinate for a full day or at least 6 hours after thawed.
You will start on tomorrow’s meat tonight.
Teriyaki Flank Steak
Marinade:
½ c. low sodium soy sauce
¼ tsp. black pepper
1 large garlic clove, minced
1 tsp. ground ginger
2 Tbsp. firmly packed brown sugar
2 Tbsp. lemon juice
2 Tbsp. canola oil
1 Tbsp. dry minced onion
1 Flank Steak
1. Mix all marinade ingredients until brown sugar is dissolved.
2. Pour marinade over flank steak and marinate overnight, or at least 6 hours. A 1 gallon Ziploc freezer bag works well. You will finish the rest tomorrow.
3. Place on grill about 4 inches above a bed of hot, glowing coals. Grill or broil about 6 minutes on each side or until at desired doneness. To serve cut thin, slanting across the grain.
Day 2
Prepare your meal in the order the recipes are listed below.
Teriyaki Flank Steak
4. Pull Flank Steak our of the fridge.
5. Heat a grill or preheat oven to broil.
6. You will come back to cook the meat in a while.
Steamed Brown Rice
For a family of 4, follow instructions on package of rice to cook 2 to 3 cups of brown rice. Each rice brand can require different amounts of water to cook brown rice so follow what your bag says or what your rice cooker’s instructions say.
Now make the other sides and then flank steak while the rice is cooking about 45 minutes or so.
Teriyaki Flank Steak - Continued
7. Place on grill about 4 inches above a bed of hot, glowing coals or on a baking sheet lined with parchement paper or foil. Grill or broil about 6 minutes on each side or until at desired doneness. Turn the steak once after about 6 minutes. To serve cut thin, slanting across the grain.
Sauteed Cabbage and Carrots
1 head of cabbage, thinly sliced or shredded
3 or 4 carrots, grated
4 Tbsp. butter
1 Tbsp. olive oil
½ tsp. black pepper
1 to 2 tsp. sea salt or REAL salt
1. Cut the cabbage in half and with the cut-side down, slice it as thinky as possible as if you are making coleslaw. Discard the core.
2. Heat a wok or large sauté pan to medium high. Add olive oil and heat until you can easily move pan to coat the bottom with it. Add butter and melt in pan.
3. Add shredded cabbage and grated carrots to the pan and sauté, stirring frequently, until the cabbage starts to soften.
4. Sprinkle with the salt and pepper.
5. Cabbage is done when it has softened but is still tender crisp and starts to brown. Usually takes about 10 to 15 minutes. Serve hot.
For each person make a plate containing 6 ounces of flank steak for large adults or 3 to 4 ounces of flank steak for smaller adults and those trying to lose weight and children. Add ½ cup steamed brown rice and a minimum of ½ cup of vegetables to each plate.
*** 3 ounces of meat is about the size of a deck of cards or the palm of a woman’s hand.
*** Pull your pork chops out to thaw in the refrigerator overnight if they are frozen.
Day 3
Marinated Baked Pork Chops
1 ½ tablespoon soy sauce
3 tablespoons canola oil
1 ½ tablespoon Worcestershire sauce
1 ½ teaspoons lemon juice
3 tablespoons brown sugar
3 tablespoons ketchup
8 pork chops, trimmed
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a small bowl, thoroughly blend soy sauce, vegetable oil, Worcestershire sauce, lemon juice, brown sugar, and ketchup.
3. Place pork chops in a medium baking dish, and spread with 1/2 the sauce.
4. Bake pork chops 30 minutes in the preheated oven. Turn, and spread with remaining sauce. Continue baking 30 minutes, or until internal temperature of the chops has reached 160 degrees F (70 degrees C).
Steamed Brown Rice
For a family of 4, follow instructions on package of rice to cook 2 to 3 cups of brown rice. Each rice brand can require different amounts of water to cook brown rice so follow what your bag says or what your rice cooker’s instructions say.
Roasted Asparagus
Prepare the asparagus while the pork is baking. Roast the asparagus right after the pork chops come out of the oven.
2 lbs asparagus
Olive oil
Garlic salt to taste (~ 7 shakes)
2 Tbls lemon juice
2 Tbsp. Parmesan cheese
Freshly ground black pepper
1. Preheat oven to 450 degrees.
2. Wash and dry asparagus.
3. Break off the tough ends of the asparagus and, if they’re thick, peel them.
4. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus evenly. Spread the asparagus in a single layer and sprinkle liberally with salt and pepper. Sprinkle with parmesan cheese and lemon juice.
5. Roast the asparagus for 10-15 minutes, until tender but crisp
For each person make a plate containing 1 pork chop for adults or ½ pork chop for children. Add ½ cup steamed brown rice and a minimum of 5 asparagus spears to each plate.
*** 3 ounces of meat is about the size of a deck of cards or the palm of a woman’s hand.
1 bag frozen corn (about 2 to 4 cups of corn)
1-2 tomatoes, diced small (2 if roma, 1 if a large hot house – I recommend roma for this because it’s firmer)
1 zucchini, diced into small pieces
2 Tbsp. onion, diced small
2 Tbsp. butter
1-2 cloves minced garlic (either fresh or in water – I prefer the ease of buying garlic in the jar already minced)
½ tsp. ground black pepper
1 tsp. sea salt or REAL salt
1. In a wok or large sauté pan, melt butter. Add garlic and onion and cook until flavors are released (it smells really fragrant) but garlic is not brown and the onion is softening and getting transparent.
2. Add frozen corn and sauté, stirring every 30 seconds or so, until corn is warm and no longer frozen.
3. Add zucchini and continue to stir is if stir-frying about every 30 seconds.
4. When zucchini and corn are almost cooked (this means the zucchini will soften but still be firm) then add the diced tomatoes. Stir fry another 2 minutes until tomatoes start to soften but are still firm.
5. Season with ½ tsp. black pepper and 1 tsp. sea salt
6. Serve while hot.
For each person make a plate containing 1 chicken breast for large adults or ½ chicken breast for smaller adults and those trying to lose weight and children. Add ½ cup steamed brown rice and a minimum of ½ cup of succotash to each plate.
LEFTOVER IDEA: Make a salad for lunch tomorrow! Take leftover chicken and slice it into strips. Serve over romaine lettuce and/or mixed greens with thinly sliced green onions, cucumber, diced tomato, toasted almonds, diced celery, sliced carrots, or any vegetables you like. Top with 2 Tbsp. of light honey mustard dressing or light poppyseed dressing.
*** Pull your flank steak out to thaw in the refrigerator overnight if it is frozen.
It needs to marinate for a full day or at least 6 hours after thawed.
You will start on tomorrow’s meat tonight.
Teriyaki Flank Steak
Marinade:
½ c. low sodium soy sauce
¼ tsp. black pepper
1 large garlic clove, minced
1 tsp. ground ginger
2 Tbsp. firmly packed brown sugar
2 Tbsp. lemon juice
2 Tbsp. canola oil
1 Tbsp. dry minced onion
1 Flank Steak
1. Mix all marinade ingredients until brown sugar is dissolved.
2. Pour marinade over flank steak and marinate overnight, or at least 6 hours. A 1 gallon Ziploc freezer bag works well. You will finish the rest tomorrow.
3. Place on grill about 4 inches above a bed of hot, glowing coals. Grill or broil about 6 minutes on each side or until at desired doneness. To serve cut thin, slanting across the grain.
Day 2
Prepare your meal in the order the recipes are listed below.
Teriyaki Flank Steak
4. Pull Flank Steak our of the fridge.
5. Heat a grill or preheat oven to broil.
6. You will come back to cook the meat in a while.
Steamed Brown Rice
For a family of 4, follow instructions on package of rice to cook 2 to 3 cups of brown rice. Each rice brand can require different amounts of water to cook brown rice so follow what your bag says or what your rice cooker’s instructions say.
Now make the other sides and then flank steak while the rice is cooking about 45 minutes or so.
Teriyaki Flank Steak - Continued
7. Place on grill about 4 inches above a bed of hot, glowing coals or on a baking sheet lined with parchement paper or foil. Grill or broil about 6 minutes on each side or until at desired doneness. Turn the steak once after about 6 minutes. To serve cut thin, slanting across the grain.
Sauteed Cabbage and Carrots
1 head of cabbage, thinly sliced or shredded
3 or 4 carrots, grated
4 Tbsp. butter
1 Tbsp. olive oil
½ tsp. black pepper
1 to 2 tsp. sea salt or REAL salt
1. Cut the cabbage in half and with the cut-side down, slice it as thinky as possible as if you are making coleslaw. Discard the core.
2. Heat a wok or large sauté pan to medium high. Add olive oil and heat until you can easily move pan to coat the bottom with it. Add butter and melt in pan.
3. Add shredded cabbage and grated carrots to the pan and sauté, stirring frequently, until the cabbage starts to soften.
4. Sprinkle with the salt and pepper.
5. Cabbage is done when it has softened but is still tender crisp and starts to brown. Usually takes about 10 to 15 minutes. Serve hot.
For each person make a plate containing 6 ounces of flank steak for large adults or 3 to 4 ounces of flank steak for smaller adults and those trying to lose weight and children. Add ½ cup steamed brown rice and a minimum of ½ cup of vegetables to each plate.
*** 3 ounces of meat is about the size of a deck of cards or the palm of a woman’s hand.
*** Pull your pork chops out to thaw in the refrigerator overnight if they are frozen.
Day 3
Marinated Baked Pork Chops
1 ½ tablespoon soy sauce
3 tablespoons canola oil
1 ½ tablespoon Worcestershire sauce
1 ½ teaspoons lemon juice
3 tablespoons brown sugar
3 tablespoons ketchup
8 pork chops, trimmed
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a small bowl, thoroughly blend soy sauce, vegetable oil, Worcestershire sauce, lemon juice, brown sugar, and ketchup.
3. Place pork chops in a medium baking dish, and spread with 1/2 the sauce.
4. Bake pork chops 30 minutes in the preheated oven. Turn, and spread with remaining sauce. Continue baking 30 minutes, or until internal temperature of the chops has reached 160 degrees F (70 degrees C).
Steamed Brown Rice
For a family of 4, follow instructions on package of rice to cook 2 to 3 cups of brown rice. Each rice brand can require different amounts of water to cook brown rice so follow what your bag says or what your rice cooker’s instructions say.
Roasted Asparagus
Prepare the asparagus while the pork is baking. Roast the asparagus right after the pork chops come out of the oven.
2 lbs asparagus
Olive oil
Garlic salt to taste (~ 7 shakes)
2 Tbls lemon juice
2 Tbsp. Parmesan cheese
Freshly ground black pepper
1. Preheat oven to 450 degrees.
2. Wash and dry asparagus.
3. Break off the tough ends of the asparagus and, if they’re thick, peel them.
4. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus evenly. Spread the asparagus in a single layer and sprinkle liberally with salt and pepper. Sprinkle with parmesan cheese and lemon juice.
5. Roast the asparagus for 10-15 minutes, until tender but crisp
For each person make a plate containing 1 pork chop for adults or ½ pork chop for children. Add ½ cup steamed brown rice and a minimum of 5 asparagus spears to each plate.
*** 3 ounces of meat is about the size of a deck of cards or the palm of a woman’s hand.
You will put tomorrow's meal in the crock pot first thing in the morning and cook it on low all day.
Day 4
Taco Soup
1/2 lbs. extra lean ground beef (can be left out to make a vegetarian meal)
1 medium onion, chopped
1 package taco seasoning
1 can corn with juices
1 can kidney beans with juices
1 can diced tomatoes, Italian Style
1, 8 oz. can tomato sauce
Reduced fat tortilla chips Reduced-fat or Fat free sour cream
Part skim cheddar cheese, grated
1. Brown ground beef and onion; drain any grease. Mix in taco seasoning.
2. Empty all cans in a crock pot (don’t drain juice, just dump them in). Then add hamburger and onion mix.
3. Let simmer several hours on low or about 2 hours on high.
4. Serve with 5 tortilla chips crushed over the top, 1 tbsp. of sour cream and 1-2 Tbsp. of grated cheese on top.
Mixed Fruit Platter with Lemon Yogurt Fruit Dip
Cut up fruits you purchased this week into bite-sized chunks or slices.
Lemon Yogurt Fruit Dip
8 oz. light or fat free lemon yogurt
Zest of 1 lemon
1 small container fat free Cool Whip
Mix yogurt and lemon zest. Gently fold in Cool Whip. Serve chilled with fresh fruit. Grapes and strawberries are especially good in this dip!
For each person make a 1 to 1 1/2 cups taco soup or ½ cup for children. Add fruit and 2 to 4 Tbsp. fruit dip for each person.
No comments:
Post a Comment